Looking For a Better Night’s Sleep? Try Exercise!

Sleep problems are a major issue in the United States. Many people struggle with falling asleep, staying asleep, or waking up feeling rested. While improving your sleep habits can help, one simple habit may also make a difference: regular exercise.

Research has shown that people who exercise regularly often experience better sleep. The relationship between physical activity and rest is closely connected, with exercise helping support both physical health and overall sleep quality.

A national study found that exercising at a moderate intensity for at least 2.5 hours per week provided a 65% increase in sleep quality and a reduction of daytime sleepiness.

Regular physical activity may also help you feel more alert during the day, making it easier to maintain a healthier sleep schedule at night. If you want to learn more about how exercise improves sleep, incorporating consistent movement into your daily routine can be a helpful place to start.

Regular exercise was also linked to a significant decrease in leg cramping when sleeping as well as a decrease in difficulty concentrating while tired.

A study of older women suffering from insomnia found that exercise improved their sleep quality and energy level while reducing symptoms of depression.

18 million Americans struggle with sleep apnea, a dangerous disorder that can cause breathing to stop temporarily for up to a minute during sleep. Exercise alone has been shown to reduce sleep apnea symptoms by 25%.

Exercise is a much healthier alternative to sleeping pills, which can contribute to infections as well as dementia in the elderly population. Plus sleeping pills often lose their effectiveness after a few weeks.

The CDC has called not getting enough sleep a public health epidemic. Chronic disturbed sleep is associated with an increased risk of heart attack, stroke, diabetes, and obesity.

So What’s the Best Plan for Getting a Good Night’s Sleep?

The American Academy of Sleep Medicine recommends that adults get at least seven hours of sleep per night.

Regular exercise can be one part of a healthy sleep routine. The CDC recommends at least 150 minutes of moderate-intensity physical activity each week for adults, along with muscle-strengthening activities on two or more days per week.

Walking at a brisk pace, light biking, and using an elliptical machine are all examples of moderate-intensity activities. Strength or resistance training can also be added to your weekly routine.

Of course, exercise is only one part of creating a healthy sleep routine. Your sleep environment matters too.

If you are active and looking for a comfortable surface to rest and recover on, a recovery mattress can help support a more comfortable sleep environment. Choosing a mattress that provides the right combination of comfort and support may make a difference in how well you rest at the end of the day.